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  2. Healthy Tuna Noodle Casserole
  3. Healthy Vegetarian Meal Plan: 01-18-2020
  4. Pantry 2020 Basics
  5. Top 10 Tips for Cooking Dried Legumes
  6. What I Ate Wednesday + Day In the Life
  7. Brussels Sprout Kale Caesar Salad with Rosemary Croutons
  8. Healthy Vegetarian Meal Plan: Week of 01-11-2020
  9. Eat for your Dosha
  10. Keep it Moving
  11. No-Bake Chocolate Almond Butter Oatmeal Bars
  12. Apple Cider Vinegar for Digestion
  13. Healthy Vegetarian Meal Plan: Week of 01-04-2020
  14. Mediterranean Vegetable Pasta with Chickpeas
  15. Healthy Vegetarian Meal Plan: Week of 12-28-2019
  16. Get Well, Not High
  17. 21 Fabulously Festive Vegan Holiday Treats
  18. Healthy Vegetarian Meal Plan: Week of 12-21-2019
  19. Vegan Lasagna Soup
  20. Sweet Potato Rounds with Goat Cheese, Roasted Grapes, and Pecans
  21. Healthy Vegetarian Meal Plan: Week of 12-14-2019
  22. Vegan Peanut Butter Cup Cookies (Gluten-Free!)
  23. Kid-approved vegan eats
  24. Fudgy Avocado Walnut Brownies
  25. Healthy Vegetarian Meal Plan: Week of 12-07-2019
  26. Amazing Vegan Ginger Molasses Cookies
  27. 2019 Holiday Gift Guide For Her
  28. Herbal Inclusions for Dishes and Drinks
  29. 4 Diabetes Game Changers
  30. Healthy Vegetarian Meal Plan: Week of 11-30-2019
  31. Instant Pot Mashed Potatoes with Garlic and Cream Cheese
  32. Healthy Vegetarian Meal Plan: Week of 11-23-2019
  33. Wedding Planning: The Ring, Our Vendors, and More!
  34. Instant Pot Vegan Cream of Mushroom and Wild Rice Soup
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  36. Healthy Vegetarian Meal Plan: Week of 10-26-2019
  37. Healthy Vegetarian Meal Plan: Week of 11-02-2019
  38. Roasted Potato, Mushroom, and Lentil Kale Salad
  39. Healthy Vegetarian Meal Plan: Week of 11-09-2019
  40. Healthy Vegetarian Meal Plan
  41. Healthy Vegetarian Meal Plan
  42. What I Wednesday: FNCE in Philly!
  43. Potato, Mushroom, and Lentil Kale Salad
  44. Healthy Vegetarian Meal Plan
  45. Unearthing Evidence-Based Integrative Remedies to Stress
  46. Scribble Anxiety Away
  47. Best Hostess Gift Ever
  48. What I Ate Wednesday: Fiancé Edition!
  49. Pumpkin Walnut Burgers with Chipotle Yogurt Sauce
  50. Favorite Fluffy Whole Wheat Pancakes
  51. Healthy Vegetarian Meal Plan
  52. Vegan Chili Cornbread Casserole
  53. Healthy Vegetarian Meal Plan
  54. Orca Conservation
  55. Fall’s Functional Foods
  56. Healthy Vegetarian Meal Plan
  57. Healthy Pumpkin Cheesecake Dip
  58. Simple Swaps for Your Zero Waste Journey
  59. Lessons on Food and Farming in Monterey, California
  60. Healthy Vegetarian Meal Plan
  61. Quick and Easy-One Pan Veggie Red Curry
  62. Healthy Vegetarian Meal Plan: Week of 09-21-2019
  63. Here’s How to Live a more Colourful Life
  64. Cooking with CBD
  65. Eco-friendly Food Storage
  66. Bento Box Recipes
  67. How to Make Sushi Sandwich
  68. Healthy Vegan Buffalo Cauliflower Dip
  69. Healthy Vegetarian Meal Plan: Week of 09-14-2019
  70. 5 lunchbox ideas
  71. 17 Free and Easy Ways to Be a Self-Care Expert
  72. Fluffy Vegan Pumpkin Muffins
  73. Healthy Vegetarian Meal Plan: Week of 09-07-2019
  74. 33 Mouthwatering Healthy Vegetarian Recipes for Dinner Tonight
  75. What I Ate Wednesday
  76. The Best Apple Cider Vinegar Salad Dressing
  77. VOTE TODAY!
  78. Veggie Stir Fry with Peanut Sauce
  79. Twilight Time: Reading With Kids
  80. Keep your cool
  81. Tart Cherry Crumble Pie
  82. Healthy Vegetarian Meal Plan
  83. Healthy Vegetarian Meal Plan
  84. Your brain on… air pollution?
  85. Brain Boosters
  86. MCT oil Coconut’s healthful gift
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  90. What is CBD? A Guide to Health Benefits, Usage, and More!
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  92. Hummus Toast – 4 Ways!
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  94. Fluffy Vegan Blueberry Banana Muffins
  95. Advances in Colorectal Cancer Research
  96. Advances in Breast Cancer Research
  97. Cleft Palate With Cleft Lip
  98. What is CPR?
  99. What Is Dementia? Symptoms, Types, and Diagnosis
  100. Cushing Syndrome (For Parents)
  101. Do Memory Problems Always Mean Alzheimers Disease?
  102. Manganese
  103. Study Shows that Disrupted Gut Bacteria May Contribute to the Spread of Breast Cancer
  104. She Faced Breast Cancer At 16 With Little Help From Doctors. Now She’s Speaking Out On Behalf Of Black Women
  105. What Do We Know About Healthy Aging?
  106. Participating in the Arts Creates Paths to Healthy Aging
  107. Setting Goals to be More Active Slows Memory Decline in Older African Americans
  108. Study Shows Music Eases Pain and Other Symptoms for Patients Undergoing Breast Cancer Treatment
  109. 49-Year-Old Breast Cancer Patient Grateful She Didn’t Wait Until 50 for a Mammogram
  110. Teen’s Innovative “SMART Armour” Protects Breast Cancer Patients from Radiation
  111. New Drug Improves 3-Year Survival by 50% for Young Women with Stage IV Breast Cancer
  112. Young Mother’s Life Tragically Taken by Breast Cancer After She Refused Traditional Treatments
  113. NIH Study Tracks Exercise with Mobile Apps to Improve Heart Health
  114. Lion With Skin Cancer Has Received Radiation Therapy In Hospital
  115. 3rd Grader Writes Note for Teacher Battling Breast Cancer to Read Right Before Treatment
  116. Skin Care
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  121. Teacher on Leave for Breast Cancer Treatment Forced to Pay for Her Own Substitute
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  124. Judge Rules That 3-Year-Old Child With Leukemia Must Get Chemo Against Parents’ Wishes
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  130. Antibiotic shortages are putting Aboriginal kids at risk – The Conversation AU
  131. Cuddle beds bringing some physical comfort to end-of-life patients – ABC News
  132. People who skip breakfast are five times more likely to die after a heart attack – Daily Mail
  133. Yale researchers revive cells in dead pig brains – Yale Daily News
  134. Scientists revive cellular activity in brain of dead pigs: report – Fox News
  135. High-Deductible Health Policies Linked To Delayed Diagnosis And Treatment – NPR
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  140. One side of your brain might be giving you nightmares – Cosmos
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Friday, January 24, 2020
  1. Can neurogastronomy save the world?
  2. Healthy Tuna Noodle Casserole
  3. Healthy Vegetarian Meal Plan: 01-18-2020
  4. Pantry 2020 Basics
  5. Top 10 Tips for Cooking Dried Legumes
  6. What I Ate Wednesday + Day In the Life
  7. Brussels Sprout Kale Caesar Salad with Rosemary Croutons
  8. Healthy Vegetarian Meal Plan: Week of 01-11-2020
  9. Eat for your Dosha
  10. Keep it Moving
  11. No-Bake Chocolate Almond Butter Oatmeal Bars
  12. Apple Cider Vinegar for Digestion
  13. Healthy Vegetarian Meal Plan: Week of 01-04-2020
  14. Mediterranean Vegetable Pasta with Chickpeas
  15. Healthy Vegetarian Meal Plan: Week of 12-28-2019
  16. Get Well, Not High
  17. 21 Fabulously Festive Vegan Holiday Treats
  18. Healthy Vegetarian Meal Plan: Week of 12-21-2019
  19. Vegan Lasagna Soup
  20. Sweet Potato Rounds with Goat Cheese, Roasted Grapes, and Pecans
  21. Healthy Vegetarian Meal Plan: Week of 12-14-2019
  22. Vegan Peanut Butter Cup Cookies (Gluten-Free!)
  23. Kid-approved vegan eats
  24. Fudgy Avocado Walnut Brownies
  25. Healthy Vegetarian Meal Plan: Week of 12-07-2019
  26. Amazing Vegan Ginger Molasses Cookies
  27. 2019 Holiday Gift Guide For Her
  28. Herbal Inclusions for Dishes and Drinks
  29. 4 Diabetes Game Changers
  30. Healthy Vegetarian Meal Plan: Week of 11-30-2019
  31. Instant Pot Mashed Potatoes with Garlic and Cream Cheese
  32. Healthy Vegetarian Meal Plan: Week of 11-23-2019
  33. Wedding Planning: The Ring, Our Vendors, and More!
  34. Instant Pot Vegan Cream of Mushroom and Wild Rice Soup
  35. Healthy Vegetarian Meal Plan: Week of 11-16-2019
  36. Healthy Vegetarian Meal Plan: Week of 10-26-2019
  37. Healthy Vegetarian Meal Plan: Week of 11-02-2019
  38. Roasted Potato, Mushroom, and Lentil Kale Salad
  39. Healthy Vegetarian Meal Plan: Week of 11-09-2019
  40. Healthy Vegetarian Meal Plan
  41. Healthy Vegetarian Meal Plan
  42. What I Wednesday: FNCE in Philly!
  43. Potato, Mushroom, and Lentil Kale Salad
  44. Healthy Vegetarian Meal Plan
  45. Unearthing Evidence-Based Integrative Remedies to Stress
  46. Scribble Anxiety Away
  47. Best Hostess Gift Ever
  48. What I Ate Wednesday: Fiancé Edition!
  49. Pumpkin Walnut Burgers with Chipotle Yogurt Sauce
  50. Favorite Fluffy Whole Wheat Pancakes
  51. Healthy Vegetarian Meal Plan
  52. Vegan Chili Cornbread Casserole
  53. Healthy Vegetarian Meal Plan
  54. Orca Conservation
  55. Fall’s Functional Foods
  56. Healthy Vegetarian Meal Plan
  57. Healthy Pumpkin Cheesecake Dip
  58. Simple Swaps for Your Zero Waste Journey
  59. Lessons on Food and Farming in Monterey, California
  60. Healthy Vegetarian Meal Plan
  61. Quick and Easy-One Pan Veggie Red Curry
  62. Healthy Vegetarian Meal Plan: Week of 09-21-2019
  63. Here’s How to Live a more Colourful Life
  64. Cooking with CBD
  65. Eco-friendly Food Storage
  66. Bento Box Recipes
  67. How to Make Sushi Sandwich
  68. Healthy Vegan Buffalo Cauliflower Dip
  69. Healthy Vegetarian Meal Plan: Week of 09-14-2019
  70. 5 lunchbox ideas
  71. 17 Free and Easy Ways to Be a Self-Care Expert
  72. Fluffy Vegan Pumpkin Muffins
  73. Healthy Vegetarian Meal Plan: Week of 09-07-2019
  74. 33 Mouthwatering Healthy Vegetarian Recipes for Dinner Tonight
  75. What I Ate Wednesday
  76. The Best Apple Cider Vinegar Salad Dressing
  77. VOTE TODAY!
  78. Veggie Stir Fry with Peanut Sauce
  79. Twilight Time: Reading With Kids
  80. Keep your cool
  81. Tart Cherry Crumble Pie
  82. Healthy Vegetarian Meal Plan
  83. Healthy Vegetarian Meal Plan
  84. Your brain on… air pollution?
  85. Brain Boosters
  86. MCT oil Coconut’s healthful gift
  87. Hot right now
  88. Cupcakes for breakfast?
  89. Vegan Chocolate Zucchini Muffins
  90. What is CBD? A Guide to Health Benefits, Usage, and More!
  91. Healthy Vegetarian Meal Plan
  92. Hummus Toast – 4 Ways!
  93. What I Ate Wednesday
  94. Fluffy Vegan Blueberry Banana Muffins
  95. Advances in Colorectal Cancer Research
  96. Advances in Breast Cancer Research
  97. Cleft Palate With Cleft Lip
  98. What is CPR?
  99. What Is Dementia? Symptoms, Types, and Diagnosis
  100. Cushing Syndrome (For Parents)
  101. Do Memory Problems Always Mean Alzheimers Disease?
  102. Manganese
  103. Study Shows that Disrupted Gut Bacteria May Contribute to the Spread of Breast Cancer
  104. She Faced Breast Cancer At 16 With Little Help From Doctors. Now She’s Speaking Out On Behalf Of Black Women
  105. What Do We Know About Healthy Aging?
  106. Participating in the Arts Creates Paths to Healthy Aging
  107. Setting Goals to be More Active Slows Memory Decline in Older African Americans
  108. Study Shows Music Eases Pain and Other Symptoms for Patients Undergoing Breast Cancer Treatment
  109. 49-Year-Old Breast Cancer Patient Grateful She Didn’t Wait Until 50 for a Mammogram
  110. Teen’s Innovative “SMART Armour” Protects Breast Cancer Patients from Radiation
  111. New Drug Improves 3-Year Survival by 50% for Young Women with Stage IV Breast Cancer
  112. Young Mother’s Life Tragically Taken by Breast Cancer After She Refused Traditional Treatments
  113. NIH Study Tracks Exercise with Mobile Apps to Improve Heart Health
  114. Lion With Skin Cancer Has Received Radiation Therapy In Hospital
  115. 3rd Grader Writes Note for Teacher Battling Breast Cancer to Read Right Before Treatment
  116. Skin Care
  117. Have Back Pain? These Are the Basic Spinal Structures You Need to Know
  118. The Final Word on Whether Alcohol Actually Has Any Health Benefits
  119. New One-Time “Seed” Treatment for Breast Cancer Being Used in Philadelphia
  120. Julia Louis-Dreyfus Talks About The Side Effects of Chemotherapy
  121. Teacher on Leave for Breast Cancer Treatment Forced to Pay for Her Own Substitute
  122. 27-Year-Old Thought She Was Injured Falling Off A Horse, But Then She Learned She Had Breast Cancer
  123. Should Surgery And Radiation Be The Standard Treatment For DCIS? The COMET Study Is Finding Out
  124. Judge Rules That 3-Year-Old Child With Leukemia Must Get Chemo Against Parents’ Wishes
  125. This Charcoal Powder Drastically Whitens Teeth Without Any Chemicals
  126. These Black Cherry-Flavored Shots Help Accelerate Weight Loss
  127. Olivia Newton-John Talks About How She Stays Positive Amid Cancer Battle
  128. This Army Captain Mom Was Diagnosed with Breast Cancer When She Was Just 8 Weeks Pregnant
  129. High-Deductible Health Plans Linked to Delayed Diagnosis and Treatment of Breast Cancer
  130. Antibiotic shortages are putting Aboriginal kids at risk – The Conversation AU
  131. Cuddle beds bringing some physical comfort to end-of-life patients – ABC News
  132. People who skip breakfast are five times more likely to die after a heart attack – Daily Mail
  133. Yale researchers revive cells in dead pig brains – Yale Daily News
  134. Scientists revive cellular activity in brain of dead pigs: report – Fox News
  135. High-Deductible Health Policies Linked To Delayed Diagnosis And Treatment – NPR
  136. After Breast Cancer Diagnosis, Technology Professor Teaches Computers to Read Mammograms
  137. Fact or Fiction: What to Know About Smoking Cessation and Medications
  138. If Soap and Water Are Not Available, Hand Sanitizers May Be a Good Alternative
  139. Autism: Beware of Potentially Dangerous Therapies and Products
  140. One side of your brain might be giving you nightmares – Cosmos
  141. What Personality Tests Tell Us About Ourselves – NPR
  142. Having a resting heart rate of 75 beats per minute DOUBLES your risk of an early death – Daily Mail
  143. Wear protective goggles to play badminton
  144. Herbal drug kratom linked to almost 100 overdose deaths, CDC says – USA TODAY
  145. Ability to lift weights quickly can mean a longer life – EurekAlert
  146. Climate change is making allergy season worse – CNN
  147. 11 Unexpected Ways You Can Relieve Headaches – HuffPost
  148. New Jersey preschoolers have highest autism rates in the nation, researchers say
  149. Auburn gymnast who suffered severe injuries: My pain is not your entertainment
  150. A four-day work week could improve our health and cut carbon emissions
  151. Promising treatment for chronic fatigue syndrome fails large trial

This year, rather than vowing to hit the gym in pursuit of that elusive six-pack, why not switch for something gentler that will give you a metaphorical six-pack, only on the inside?

“Wouldn’t it be wonderful to not have to worry about digestive issues? From bloating to constipation (and potentially mortifying gas attacks), digestive upset is something that affects us all. But how can we take action to quell the worry?

Sure, we make the effort to eat plenty of fibre. We read up on pre- and probiotics and know what foods to avoid in order to better advantage our digestive movements. But what if the answer lies in a different kind of movement?

The simple act of moving our bodies, even in small ways, has been shown to aid with several gastrointestinal (GI) issues. Gentle exercise has been shown to ease constipation, improve intestinal bacteria, help with symptoms of irritable bowel syndrome (IBS), and may even protect against colon cancer.

According to dietitian and gut health specialist Sophie Medlin, “Our bowels work more efficiently when we’re active. We know that immobile or bedbound people can often struggle with slow bowel transit and constipation, so any gentle exercise, like walking or swimming, can help to keep the digestion active.”

The GI tract doesn’t contain muscles of its own, so the phrase “a strong digestive system” is a little misleading. To best support healthy function, we can engage in activities that increase blood flow and consume a fibre-rich diet, including whole grains and plenty of water. “Increasing blood flow to the bowel encourages peristalsis––the contractions in the bowel which push the stool along,” Medlin explains.

Not all movement is equal

How about those bi-weekly high intensity interval training (HIIT) classes? Well, unfortunately they may be having the opposite effect on your digestion. “Vigorous exercise like running or HIIT, as well as weightlifting, will divert blood from your bowel into your muscles,” says Medlin.

Problem solving

No one is going to have the poster child of digestive systems all the time, so it’s worth knowing a few simple movements that could help. “Your stomach empties into the small intestine from the right,” says Medlin, “so if you’ve eaten too much or you’re feeling nauseous, try lying on your right side for some relief.”

For constipation, she suggests “a gentle walk and rubbing your tummy in a clockwise direction from your right hip, up to under your ribs, and down to your left hip can help to move poo along the colon.”

Guts and stress are not friends

Our guts are very sensitive to stress and react to it in different ways. For some, it can mean a blockage and cramps; for others it can equal diarrhea and bloating, and can prevent function altogether. It’s also easy to get trapped in a stress/gut vortex, where stress-related GI issues cause more stress and anxiety in turn.

So, it’s well worth finding exercise that reduces your stress levels. Perhaps you find the gentle rhythm of swimming meditative or the sound of trees overhead on a forest walk soothing. Yoga has also been studied as a treatment for IBS. Certain yoga practices and breathing techniques can have an impact on digestion by triggering the parasympathetic nervous system, which signals your body’s rest and digest response.

24 hours of digestive movement

Strrrretch

The gut is relatively inactive overnight, so doing a few stretches or yoga poses when you wake up can help stimulate a movement.

Travel

Walk some or all of your commute to stimulate blood flow to the GI tract.

Chew

Move that jaw! Digestion starts in the mouth, so chewing thoroughly at every meal ensures full advantage of the digestive enzymes in your saliva.

Pause

Meditation and mindfulness have been shown to improve symptoms of digestive conditions when practised consistently. Try apps such as Calm and Headspace to make it a daily habit.

Rest

Colon contractions are generally in line with circadian rhythms, so the digestive system wakes up when you do. Sleeping on your left side (where the sigmoid colon is situated) may help minimize symptoms of heartburn and may help increase the chance of a bowel movement first thing in the morning.

3 yoga poses for digestion

We asked yoga teacher Annie Clarke to suggest some simple postures to support digestion.

1. Wind-removing pose

As the name suggests, this pose is great for relieving wind or energizing a sluggish digestive system. Lying on your back, extend the right leg along the ground and draw the left knee into your chest. Hold for a few breaths, then swap to the other side.

2. Yogi squat

Standing with your feet just wider than the hips, turn the toes out and bend the knees until your sitting bones are just above the ground. Bring elbows to the insides of thighs and press the palms together. This pose brings the digestive system into alignment and can help with healthy elimination.

3. Child’s pose

Sitting back on the heels and folding over your thighs compresses the digestive organs. Focusing on deep breaths to massage the digestive system, this simple pose can help relieve digestive discomfort.

Check out Annie’s youtube channel for some great yoga videos here!

Laura Sugden is an integrative health coach, writer, smiler, and lover of all things floral. freebirdliving.org. @free.bird.living

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